The Primal Blueprint 90-Day Journal

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$22.95

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Product Description

The Primal Blueprint 90-Day Journal - A Personal Experiment is a comprehensive diet, exercise, and lifestyle logbook/journal to help you stay focused, accountable, and motivated to live Primally. The n=1 (“an experiment of one”) format allows you to dial in the exact foods, workout patterns, and supporting lifestyle behaviors you need to “peak” - with your physique, fitness goals, and everyday energy and immune function. The 90-Day Journal is the ideal practical guide to support Mark Sisson’s best-selling The Primal Blueprint and Primal Blueprint 21-Day Total Body Transformation.

Unlike many rigidly structured workout logs and food diaries, this journal allows for plenty of creativity and free-form expression. Filled with detailed how-to-use instructions, experiment suggestions, and handy Primal resources, this journal is exactly what you need to launch your experiment of one!

Inside the 282 pages you’ll find:

- Detailed, step-by-step instructions on how to conduct personal experiments and use the book to discover how your body works.
- Sample experiments for weight loss, improving sleep, moderating systemic inflammation and others to set you off in the right direction.
- Spacious, two-page daily journal spreads with assorted customization options for meal and workout particulars, subjective “Success Scores” (for daily energy, motivation, health and goal progress), and data from unique personal experiments that you design and track during your 90-day journey.
- Baseline, 30, 60, and 90-day evaluations to help you track your progress and analyze your data.
- An extensive discussion on testing various blood markers with accompanying journal entry pages.
- A handy Primal resource section covering all the key Primal Blueprint concepts, food and meal suggestions, workout guidelines, macronutrient values for common meals and snacks, and more.

Order your copy today!

INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . 6

How To Use: EVALUATION PAGES . . . . . . . . . . . . . . . . . . . . . 9

How To Use: PERSONAL EXPERIMENTS . . . . . . . . . . . . . . . . 17

How To Use: DAILY JOURNAL . . . . . . . . . . . . . . . . . . . . . . . . 25

How To Use: BLOOD VALUES . . . . . . . . . . . . . . . . . . . . . . . . . .31

EVALUATIONS

Baseline Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

Day 30 Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110

Day 60 Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174

Day 90 Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 238

PERSONAL EXPERIMENTS

Experiment 1 Journal . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

Experiment 2 Journal . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

DAILY JOURNAL

Week 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64

Week 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78

Week 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92

Week 5 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106

Week 6 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124

Week 7 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138

Week 8 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152

Week 9 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168

Week 10 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 186

Week 11 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200

Week 12 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 214

Week 13 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 228

BLOOD VALUES

Baseline Blood Values. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .242

Day 90 Blood Values. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .244

RESOURCES

21-Day Transformation Key Concepts and Action Items . . . . . . . . . .246

Primal Blueprint Food Pyramid . . . . . . . . . . . . . . . . . 250

Primal Blueprint Carbohydrate Curve . . . . . . . . . . . 251

Primal Essential Meals . . . . . . . . . . . . . . . . . . . . . . . . . 253

Primal Foods - Best to Worst Spectrum . . . . . . . . . 255

Primal Blueprint Fitness Pyramid . . . . . . . . . . . . . . . 260

Heart Rate Calculations . . . . . . . . . . . . . . . . . . . . . . 261

Primal Essential Movements . . . . . . . . . . . . . . . . . . . 262

Primal Sprint Workouts . . . . . . . . . . . . . . . . . . . . . . . 266

Primal Approved - At a Glance . . . . . . . . . . . . . . . . . 269

Primal Avoid - At a Glance . . . . . . . . . . . . . . . . . . . . . 271

Travel Sheets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 274

Macronutrient Values for Common Meals/Snacks . . 279

Notes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .280

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